When spending time or working in the heat, you may not always realize that your body needs water until it is already dehydrated, which occurs with just a 1 percent loss of body water. With 2 percent water loss, serious heat-related illness – the worst of which is heat stroke – can result.

Heat stroke is a life-threatening condition that requires emergency treatment that may include painful ice baths and an IV. Untreated, heat stroke can damage the brain, heart, kidneys and muscles. The longer treatment is delayed, the higher the risk of serious complications or death.

The necessity of water
Water supplies essential nutrients to the body and removes waste, maintains blood circulation, maintains body temperature and carries heat away from internal organs before serious damage occurs.

When body temperature rises, the brain activates the body’s 2.6 million sweat glands. Sweat evaporates off the skin to help cool the body. Sweating removes not just water, but also essential electrolytes, including sodium, chloride and potassium, which keep our bodies functioning.  

Stay properly hydrated
When in the heat, following these tips will help your body maintain its core temperature and reduce the risks of thermal stress:

• Start the day hydrated. Drink 15 to 20 ounces of water an hour before heading into the heat.
• Wear reflective clothing, a water-dampened cotton whole-body suit or cooling vests with pockets for cold packs.
• Avoid becoming thirsty. Drink 1 cup of water every 15 to 20 minutes when you’re sweating. If water isn’t provided to you, carry your own water bottle or wear a hydration backpack.
• Take regular rest breaks in a shaded or air-conditioned area.
• Monitor the color of your urine. It should be clear or lightly colored. If your urine is a darker yellow or smelly, you are dehydrated and need water.
• Replenish electrolytes by snacking on salty foods or supplementing water with a sports drink.

If you or your employees work outdoors, it’s also important to know how to identify and prevent heat-related illnesses in yourself and others.